Today is a re-test day! Please compare your results on the named workouts to August 6, 2019.
Mobility & Activation
Hip Mobility Drills
Followed by…
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges
x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Front Squat x 1 rep
*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.
Rest until relatively recovered, and then…
B.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs
Rest until relatively recovered, and then…
C.
Against a 16-minute running clock…
4000 Meter Bike Erg or 2000 Meter Row
200 Double-Unders
In the remaining time complete as many rounds and reps as possible of:
12 Burpees to Target (6″ above standing reach)
6 Muscle-Ups
Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.
D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells
B. 8:54 Rx. Last time was 7:30
C. 1000 m Row
100 DU’s
12 Burpees 2 target 6”
6 MU. 8:20
I didn’t post yesterday but I got a PR on the snatches I got 230lb
Warmup done
A. Went up to 345 lb
b. 7:04 Rx last time I got 6:55 lol.
C. RX 3 rds + 2 burpees my row was 7:23 and doubke unders went 100/100 . Tbh I was moving slow my last round I did under 45 secs lol. But I ate some bad food and I feel it today. Can say thanks Invictus I’ve never been able to string sets of 6 for muscle ups.
D. Did farmer carry’s
From Yesterday:
A: Hit 345, failed 365, everything felt heavy today.
B:15:30 (shared a rope, so had to wait quite a bit)
C: Did assault bike, every time I do DU my Achilles gets super tight and painful, not sure why. But I stopped halfway through the Doubles
d:Done
Mobility: done
A. 365 lb (August 6: 385 lb) today was not my day
B. 8:06 (I don’t remember las august 6)
C. 1 round + 3 burpees
D. Done
A. 240 up to 290 (95%)
B. 8:37 with a 12′ rope
C. 1+11 (29) with ctb
Row was slow and steady around 7:50, du were 50s
Great workout thanks Tino!
Another fun day Tim!!
A. Up to 145Kg(93%). Legs were tired today.
B. 5:17; no rope, Subd C2B 30/20/10
C. 9:30 then 2 rnds + 12 burpees
D. Done
The conditioning king.
A) 155/160/165/170/165/165/165/165#
B) 11:49
C) 1+12
D) ✅
A. 155/160/165/170/175/180/185/190; max is around 195 lbs
B. 12:16 Rx
C) Row: 9:30 ; 200 DU finished at 13:00; did 12 burpees and 4 MU with thin red band (I’m almost there!!!)
D) Skipped.
Lets see you get those muscle-ups in the Open!!
A) up to 210; max is 215 but this felt good!
B) 10:02 Rx
C) & D) I’ll make this up- I’m wiped out tonight. Wa sup late finishing a presentation I had to give at 7:30 am. Haha all went well tho!
Thanks Tino!! Hope your day was awesome!
Nice work! Did you not hit any of the testing last time around?
I did the rowed to 1 RM front squat- up to 200 last time! ?
I’m amazed I have made progress with my abnormally inconsistent training the last couple months!
Thanks for everything Tino!
That’s awesome! Great work!
Thanks so much Tino! ??
A) Up to 335
B) 9:20
C) Didn’t have time to do, so went right to D.
D) Done
Warm up done
A) built squats up- 165/185/205/225/245/265/285/305 didn’t got for a PR (330), kept it easy.
B) 9:47
C) Row-8:05 with 200 drag ropes DU’s.
D) Done.
Ooooo how about those shoulders after that drag rope! Fun and challenging variation
On Fire, and out of breath!
Warm-up done
A. 255/260/265/270/275/280/285/300#
B. Done 30 Thrusters 4 RC Then Stopped . On those RC’s realized still feel not good .
Sorry to see you’re still not feeling good. I hope you get better soon!
Get well soon!!!
A. Up to 205 (93%). Last time ended at 195lbs.
B. Ended up doing as a partner WOD so time kind of irrelevant but focused on moving fast.
C. 1 round + 9 burpees. Too timid on the 2k row!!!
D. Done
Great work hitting 205!!
A. Felt back sketchy so did not finish.
B. 19:35 Rx
C. Finish. Did not reach the burpees.
D. Done
Poquito a poquito!!! ?
Haha! Nice work buddy. I hope your back is ok. Please make sure you adjust weights and reps accordingly to get the most out of your workouts
Will do coach!!! ??
New Poster, long time follower! Love the Invictus programming!
Warm Up: Done
A) up to 295- went for 315 on final round (Last PR was 305) and just missed
B) 7:22- think I was in upper 6 minute time frame in August
C) 1+15
D) done
Felt sluggish today, hopin tomorrow will feel better!
Welcome Jake!! Excited to watch your progress buddy! Looks like a solid days work!
Warm up Done
A) 265-305, failed 315
B) 6:57 RX
C) 2 rounds RX, went out a bit too hot on the row and died
D) Done
Warm up done.
A. Up to 121kg (93%, my PR is 130kg)
B. 11:36 RX
C. Did 1 round + 10burpees. (too slow on DU’s)
D. I did not have time. ?♂️
Warmup-Done
A. 6 rds to get to today’s heavy 1rm front Sqt at 275#
I combined B & C due to golfers elbow and took out the rope climbs and muscle-ups. I did
2k row in 7:20.7 then 200 dubs in 3 sets of 100/60/40 finished at 10:02 then in remaining time of 12 thrusters and 6 burpees. 3 rds + 15 reps…The pulling of rope climbs an muscle-ups would light up my golfers elbow so I did what I could to keep it down.
D. Done
Good job working around your golfers elbow. I hope being smart and some extra tlc will have you feeling back to your best soon!
First time back in some time. Missed this programming
A) Ended at 345 failed 360
B) 6:40
C) 3+6 burpees. Held 1:51/500avg. All dubs unbroken as well as the muscle ups
D) done. Triceps are smoked
Welcome back Jesse!!
B: 6:48 RX
C: + 2 Round
10:00 – 1RM Clean A Jerk 120kg
A: Tomorrow ???